Welcome To The Blog

The Real Deal About Artificial Flavors

As a runner, you want to align your nutrition goals with your running goals. Proper nutrition will help fuel your runs and help you recover from your training. You’ll often hear ‘eat real foods’ as a mantra for better nutrition.

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What is the Glycemic Index and Glycemic Load?

Glycemic this and glycemic that. Does it matter? You'll notice that they both begin with "glycemic." That's one tip that they have to do with sugars and carbs. Not only how much sugar is in foods, but more importantly, how it affects your blood sugar levels. In...

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The Stress Mess: How It Messes With Your Health

We all have some level of stress, right? It may be temporary (acute), or long-term (chronic). Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving. Then, when the “threat” (a.k.a....

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Happy Anniversary!

It’s been a year since I established LEAN Changes For You. In some ways it’s hard to believe it’s only a year while in other ways it’s gone by so quickly. I guess that’s how it goes with anything.  So this time last year I thought I knew what I was doing. And I did...

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Reduce Inflammation With These Key Foods

Inflammation. It’s not just for health headlines. It’s a fact.  Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it's chronic (i.e. lasts a long time).  Inflammation has...

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Phytic Acid, The Mineral Reducer

Do you soak or sprout your nuts, seeds, grains and legumes?  Is it to help improve their digestibility? To help increase their nutrition?  Perhaps, it’s to reduce phytic acid? Phytic acid is naturally present in most nuts, seeds, grains and legumes; it is the plant's...

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Paleo Diet 101

You may have heard of the "paleo" diet. It was the world's most popular diet in 2013. But what is it? Is it a fad? Is it right for you? Scientist and "Paleo Mom" Sarah Ballentyne, Ph.D. defines it as: “The Paleo diet is a nutrient-dense whole foods diet based on...

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How Do I Keep My Blood Sugar Stable?

Oh, the words "blood sugar." Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections? Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and...

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How Can I Get Enough Vitamin D?

When we think of "vitamins," we know they're super-important for health.  But vitamin D is special. It's difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency. So, let's talk about how much of this critical fat-soluble vitamin we need,...

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Adrenal Fatigue: What Is It?

Stressed? Tired? Craving sugar? Can’t sleep? All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. And, since your adrenal glands produce stress hormones, adrenal fatigue (or...

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The Gut-Brain Connection: How To Feed Your Brain

If there was ever a call for "digestive health," this is it! Yes, it's true. Your gut is considered your "second brain." There is no denying it anymore. And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing...

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The Truth Behind Artificial Sweeteners

You probably know the negative health effects of eating too much sugar, especially "added sugars" like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few.  Added sugar is hiding just about everywhere in the grocery store. Yes,...

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Is My Poop Normal?

Is My Poop Normal? Yes, I'm serious! (And don't you sometimes wonder anyway?) You already know that your poop can reflect your physical, and sometimes even emotional, health. You may get constipation or have diarrhea when you eat something that "doesn't agree with...

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Hello 2019!

Final Post of 2018! Closing out the year as we have a the last few years. Dinner here with Tim’s brothers and SILs. We then walk to his brother’s house for dessert, drinks and music to ring in the new year. Great way to end the year! It's the time of year to reflect...

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Five Weight-Loss Friendly Snacks You Will LOVE

The words “weight-loss” and “snacks” often appear in the same sentence.  But that might also bring thoughts of "tasteless," "cardboard," and "completely unsatisfying." Right? Let me give you my best weight-loss friendly snacks that aren't just nutritious but also...

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Can My Symptoms Actually Be a Food Intolerance?

Food intolerances or "sensitivities" can affect you in so many ways. And they’re a lot more common than most people think. I'm not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If...

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All About Digestive Enzymes

All About Digestive Enzymes Not everyone should be taking digestive enzyme supplements, and not all of them are created equal. As a health coach, I find that many people with digestive issues want to jump straight into using a supplement. And many times I would rather...

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How to Naturally Lower Stress Hormone (Cortisol)

STRESS!!! Its causes are absolutely everywhere. Would you agree? Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flew....

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Dairy Intolerance (Lactose, Casein, and Whey)

Having a food intolerance is not fun. It can cause abdominal pain, discomfort, and nausea. It also causes embarrassing symptoms like flatulence and diarrhea. Other symptoms linked to food intolerances include muscle or joint pain, headaches, exhaustion, and even skin...

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Food Preservatives

Part of the LEAN philosophy is Nutrition - How We Eat. As you learn more about healthier options it will help you make better choices that fuel your body for daily health, for the activities you choose (like running) and for recovery. Generally speaking, I would coach...

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Saturday Sit-Down 10-27-18

Let’s share some wins from the week! This has been a practice of mine for the last couple of years. My training suggested we do this. My coaching mentors suggested we do this. I suggest we do this. It’s important to take the time to appreciate what we get done in a...

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Common Weight Loss Myths Busted

Part of the reason you have taken interest in running is to lose weight or maybe maintain weight, right? So how do you figure out who to listen to as you get started on this journey? Weight loss advice is so common (and contentious) now. There are competing opinions...

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How to Improve Gut Health

Hippocrates said, “All disease begins in the gut.” And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking...

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Three Must Eat Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again? Getting some protein at each meal can help with blood sugar management, metabolism, and weight loss.  This is because protein...

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Cholesterol Myths and What to Eat Instead

Why do you want to start running? Have you been given a health diagnosis (like high cholesterol) that suggests exercise and nutrition changes are needed to help manage it? What do you know about cholesterol? Over the years there has been an over-emphasis (or obsession...

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Why is My Metabolism Slow?

You may feel tired, cold or that you've gained weight.  Maybe your digestion seems a bit more “sluggish”. You may be convinced that your metabolism is slow. Why does this happen?  Why do metabolic rates slow down? What can slow my metabolism? Metabolism includes all...

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